Skip to content
Home ยป The Best 45 Minute Home Workout Without Equipment

The Best 45 Minute Home Workout Without Equipment

    Home workout

    Performing workout in a comfortable environment can be very effective for building muscle and keeping your body healthy. The most comfortable place to perform a workout is at your home. Performing different types of workout at home saves you a lot of time and money as you don’t need to travel and pay for a gym membership. You can do your workout according to your schedule either on day or night.
    The problem that people face while doing home workout is its hard to find the best workout for your fitness goals. To solve this problem you need a person who can guide you in assigning the best workout. Don’t worry I can help you by making the best home workout routine using my knowledge and experience.
    The following workout that I have made can be performed in your room or backyard of your house. The workout has 10 exercises with 3 minutes of warm-up that’ll train all the major muscle groups within 45 minutes.
    The exercises in this workout are divided into six major body parts, chest, back, arms, shoulders, legs, and abs. Before doing these exercises there is a 1 minute of stretching for activating your muscles and preventing injuries. This workout involves body weight exercises and doesn’t require any equipment.

    Home Workout

    Home workout

     

    Warm-up (3 minutes)

    1) Run In a Spot

    The run in a spot is an anaerobic exercise that is not as much effective as normal running but works for the same muscle groups.
    How To Perform
    Start doing this exercise by standing upright with hands by your side. Your legs should be hip-width apart. Move your left knee towards your core and right arm in the forward direction at the same time. Quickly move them back to the start and switch to the opposite side. Perform 1 minute of continuous movement.

    2) Jumping Jacks

    Jumping jacks is an anaerobic exercise that is performed for warming up your body. This exercise activates your full body muscles and burns a large number of calories.
    How To Perform
    Begin this exercise by standing tall with your legs hip-width apart and hands by your side. Jump and spread your legs wider than your hips. While jumping, move your arms in the lateral direction above your head. Pause and return to the starting position. Perform this exercise rapidly for 1 minute straight.

    Chest

    Stretching

    For stretching your chest you can perform pec stretch. This move activates your major and minor pectoral muscles and reduces the risk of injury. It also helps in improving flexibility and blood circulation.
    How To Perform
    To do this exercise, stand tall near a solid wall with your left side facing the wall. Place your left palm on the wall and rotate your torso in the right direction. Stretch your pectoral muscles and then lower your arm back to the starting position. Move your body to face the wall with your right side and perform the same procedure with your other arm. Perform this exercise for 1 minute.

    Pushup

    The pushup is an upper body strength training exercise that is performed for strengthening your core and pectoral muscles. During this exercise, your shoulders, arms, legs, and back work as stabilizing muscles. The pushup is a compound movement meaning it targets many major muscle groups at once, this boosts your metabolism and burns excess fat from your body. This move also builds explosive strength in your body which is helpful in rapid movements and sports activities.
    Step By Step Instructions
    1) Get on the ground straight with all your limbs touching the floor to balance your body.
    2) Your hands should be shoulder-width apart and your legs hip-width apart.
    3) Activate your core and lower your body by bending your elbows at 90 degrees towards your lower body. Breathe in while moving your body towards the ground.
    4) Hold the position and lift your body back to the start. Breathe out while lifting your body.
    5) This is one repetition of the pushup exercise. Perform 3 sets of 10-12 repetitions of this exercise. Perform 30 seconds of rest between each set.

    Diamond Pushup

    Diamond Pushup is a variation of the standard pushup exercise that target’s your middle chest, core, and tricep muscles. The diamond pushup is the only pushup variation that primarily focuses on your tricep muscles, therefore, building strength, endurance, and agility. This exercise is performed by keeping your hands together to form a diamond shape. If you find this exercise difficult then you can increase the distance between your hands or try bending your knees and then executing this move.
    Step By Step Instructions
    1) Start this exercise by getting into the pushup position. Keep your hands close and form a diamond shape using your thumb and index finger. Your feet should be hip-width apart.
    2) While looking in front, Brace your core and lower your body till your chest is closer to your hands. Breathe in while lowering your body.
    3) Hold the position and return to the start by lifting your body. Breathe out while lifting your body.
    4) This is one repetition of the diamond pushup exercise. Perform 3 sets of 10-12 repetitions. Do 30 seconds of rest between every set.

    Back

    Stretching

    For stretching your back you can perform a back flexion exercise. This exercise improves your lumbar movement and decreases the risk of lower back pain. Performing back flexion exercise before your back workout results in better muscle growth.
    How To Perform
    To do this exercise lie down on your back. Fold your knees and keep your feet flat on the ground. Slowly raise your knees towards your chest and place your hands on them. Stretch your back muscles by lifting your upper body and pulling your knees. Hold this position for 3 seconds and return to the start. Perform this exercise for 1 minute.

    Forward Bends (Uttanasana)

    The forward bend or uttanasana is a famous asana in yoga that primarily works for your back muscles. This move helps in relieving stress from your spine and improves your posture.
    Step By Step Instructions
    1) Start this move by standing straight with your hands at your side and feet hip-width apart.
    2) Raise your arms above your head and brace your abdominal muscles.
    3) Lower your arms towards your feet by bending your back. Breathe in while bending your back.
    4) Stretch your arms and back. Hold the position and lift your body back to the starting position.
    5) This is one repetition of the forward bend (uttanasana) exercise. Perform 3 sets of 12-15 repetitions. Between each set do 30 seconds of rest.

    Hyperextension On Floor

    Hyperextension is a bodyweight strength training exercise that is performed for training your lower back and core muscles. This exercise stabilizes your spine and increases the movement of your torso which helps in performing daily activities more easily. The hyperextension should be performed at a slow pace for the best results.
    Step By Step Instructions
    1) lie down on your stomach with your hands joint and arms straight ahead.
    2) With your legs hip-width apart activate your core and raise your upper body and hands in the air. Inhale while lifting your body.
    3) Hold the position and lower back to the starting position. Exhale while bringing your body back to the ground.
    4) This is one repetition of hyperextension. Perform 15-20 repetitions of this exercise in 3 sets. Do 30 seconds of rest between the intervals.

    Arms

    Stretching

    For stretching your arms, perform wrist stretch exercises. This exercise helps in activating your arm muscles which increases mobility and endurance. If done with a proper method it can prevent injuries.
    How To Perform
    To perform this exercise stand tall with your back straight and feet hip-width apart. Extend your arm and lift it in front of your chest. Point your fingers towards the ground and use the other hand to stretch the fingers. Hold and change the position by pointing your fingers towards the ceiling. Use your other arm to stretch the fingers. Hold and lower your arm back to the starting position. Perform the same steps with your other arm.

    Elevated Hands Curl

    The elevated hands curl is the best no-equipment exercise for your bicep muscles at home. This exercise is a bodyweight variation of the standard bicep curl exercise. During this move, the primary focus is on your bicep and forearm muscles. The risk of injury is minimum as you’re not lifting any external weight.
    Step By Step Instructions
    1) Start this exercise by sitting down on the floor with your knees folded near a high surface like a bed or chair.
    2) Place your hands on the high surface above your head. Brace your abdominal muscles.
    3) Lift your upper body using your biceps till your head is closer to your elbows. Breathe in while lifting your upper body off the ground.
    4) Hold the position and lower your body without contacting the ground. Breathe out while returning. Keep your upper body in the air without contact with the ground.
    5) This is one repetition of the elevated hands curl. Perform 3-4 sets of 12-15 repetitions. Perform 30 seconds of rest between each set.

    Tricep Dips

    The tricep dips are the most effective bodyweight tricep muscle training exercise that builds strength and endurance in your arm. The tricep is the biggest muscle in your arm so performing this exercise on regular basis will build muscle mass and increase the size of your arm. Strong triceps will help you in doing pulling or pushing movements in your daily life more effectively.
    Step By Step Instructions
    1) Sit on the edge of a high surface like a bed or chair. Hold the edge with your hands shoulder-width apart.
    2) Extend your legs, balancing on your heels. Your feet should be hip-width apart.
    3) Lift your body in the air, far enough that your behind is away from the edge.
    4) Lower your body till your hip is closer to the ground and elbows are bent at 90 degrees. Breathe in while going down.
    5) Hold and return to the starting position by lifting your body. Breathe out while raising your body.
    6) This is one repetition of the tricep dips exercise. Perform 3 sets of 10-12 repetitions. Perform 30 seconds of rest between each set.

    Shoulders

    Stretching

    To stretch your shoulder muscles perform cross arm stretch exercise. The cross arm stretch helps in improving the flexibility and movement of your shoulder muscles. This stretch can boost your shoulder strength and reduces the risk of injuries.
    How To Perform
    Start this move by standing straight with your feet closer to each other. Raise your left arm towards your shoulder height. Extend your left arm in the right direction. Place your right hand on the left elbow to stretch. Hold and lower back to the starting position. Perform the same procedure with the right arm.

    Scissors

    Scissor is an arm movement exercise that works for your shoulder muscles. This exercise is performed by moving your arms in up and down motion alternatively. Scissors can be performed while sitting or standing and by anyone regardless of their fitness level or age.
    Step By Step Instructions
    1) Stand up straight with your hands by your side and feet hip-width apart.
    2) Lift both your arms in front of your chest, parallel to the ground.
    3) Raise one arm to the level of your forehead. Hold the position and then lower your arm back while raising the other.
    4) This is one repetition of the scissor exercise. Perform 3-4 sets of 20 repetitions with 30 seconds of rest between each set.

    Prayer Pushes

    The prayer pushes is a strength training exercise that works for your shoulder muscles. This exercise has a high range of motion which helps in developing strength and agility in your deltoid and rotator cuff muscles. Performing this exercise with proper form results in a high muscle pump which boosts the growth of your shoulder muscles.
    Step By Step Instructions
    1) Stand tall with your back straight and shoulder relaxed. Place your feet hip-width apart.
    2) Join your palms together imitating the prayer position. Your elbows should be pointed out in a lateral direction.
    3) Activate your core and raise your hands above your head contracting the shoulder muscles. Stop the movement at the back of your head. Breathe in while raising your hand.
    4) Lower your hand back to the starting position. Breathe out while lowering your hand.
    5) This is one repetition of the prayer push exercise. Perform 3-4 sets of 15-20 repetitions. Do 30 seconds of rest between each set.

    Legs

    Stretching

    For stretching your lower body perform the quad stretch exercise. This technique helps in activating your lower body muscles which helps in performing the workout more effectively. Stretching your lower body increases blood circulation and range of motion.
    How To Perform
    To perform this exercise start by standing tall with your feet hip-width apart. With your hands at your side, fold your left knee and pull it towards your hips. While balancing your body on one leg, place your left hand on your left foot to stretch. Hold the position and return to the start. The same steps are applied to your other leg.

    Lunges

    Lunges is a bodyweight lower-body resistance training exercise that primarily targets your quadriceps, hamstring, gluteus, and calf muscles. This exercise is a functional movement meaning it strengthens the muscles which are used in doing daily activities. This move prepares you for the sports activities which involve lunging motion like tennis, basketball, yoga, martial arts, etc.
    Step By Step Instructions
    1) Start this exercise by standing straight with hands at your side and feet hip-width apart.
    2) Move your left leg forward, keeping your right leg in the same position.
    3) Brace your core and bend your knees till your left knee is parallel to the ground. Stop the movement when your right knee comes closer to the ground. Inhale while lowering your body.
    4) Without touching your knee to the ground hold and raise your body back to the starting position. Exhale while returning to the start. Switch legs to perform the same procedure.
    5) This is one repetition of lunges. Perform 10-12 repetitions with each leg in 3 sets each. Do 30 seconds of rest between the intervals.

    Calf Raises

    Calf raises is an easy bodyweight movement that can be performed anywhere. This lower body exercise trains your calf muscles developing explosive strength and endurance. Strong calf muscles are required for playing sports activities that involve rapid leg movements like football, swimming, basketball, martial arts, tennis, athletics, etc.
    Step By Step Instructions
    1) Stand tall with your hands at your side and feet hip-width apart.
    2) Lift your body by pushing through your toes till your legs are fully stretched. Breathe in while raising your body.
    3) Hold and lower your body back to the starting position. Your heels should not touch the ground as it would break the tension in your calf muscles. Breathe out while bringing your body down.
    4) This is one repetition of the calf raise exercise. Perform 3-4 sets of 15-20 repetitions with 30 seconds of rest between each set.

    Abs

    Stretching

    To stretch your abdominal muscles you can perform overhead side reach exercise. This exercise helps in waking up your stiff core muscles. Many upper body muscles are activated during this movement making it ideal for stretching your whole upper body.
    How To Perform
    Start this exercise by standing tall with your feet hip-width apart and hands at your side. Place your left hand on your side and right hand extended above your head. Lean your torso towards the left direction. Stretch and return to the starting position. Perform the same steps for another arm. Do this exercise for 1 minute.

    Plank

    The plank is an isometric abdominal muscle training exercise. This exercise is the most simplest and effective core exercise due to its form. Plank is performed by keeping your body in a pushup position for the maximum amount of time. Your overall abdominal muscles are activated during this move which helps in building a strong core. You need a strong core as it acts as a stabilizer for most of your body movements.
    Step By Step Instructions
    1) Get into a pushup position with your elbows folded and placed under your shoulders.
    2) Your forearm shoulder-width apart, facing in the forward direction. Your legs extended and hip-width apart.
    3) Activate your abdominal muscles. Hold the position for 45 seconds without bending your torso. Keep breathing for supplying oxygen to your muscles.
    4) This is one set of the plank exercise. Perform 3 sets with 30 seconds of rest between the intervals.

    Flutter Kicks

    The flutter kick is a resistance training exercise that target’s your ab muscles primarily your rectus abdominal. This exercise helps in building strength and toning your core muscles.  You can perform this move by lying on your back or stomach, both ways help in improving your posture. Your balance and stability are also challenged as your lower body is in the air throughout the movement.
    Step By Step Instruction
    1) Start this exercise by lying down on your back with your hands at your side. Your feet should be hip-width apart.
    2) Raise your legs few inches above the ground using your hip flexors. Brace your core and raise your left leg towards the roof at hip height.
    3) Hold the position and lower your left leg to switch with the right. Perform the same procedure with the other leg.
    4) This is one repetition of flutter kicks. Perform 3 sets of 10-12 repetitions with 30 seconds of rest.

    Comments are closed.